Staying Mentally Fit When Everything Falls Apart

Welcome to another edition of Whatever Matters, a weekly newsletter where I provide actionable and thoughtful ideas to help you build a high-performing life and career.

Jul 31, 2024

It’s been an amazing mont, July 2024. A lot of travelling and a lot of new interactions around the world. With all that goes around our life - we sometime forget to take out essential time to reflect and feedback how we feel.

Sometime we exhaust ourselves physically but mostly we exhaust ourselves mentally and in this edition I want to take you through a framework that helps me when I feel drained out.

This last Sunday, I was in Chennai for an event hosted by AIESEC, “Youth Speak Forum”. I was invited as a speaker alongside industry stalwarts from across sectors.

As the event ended, I sat back to reflect on what a wonderful time it was for entrepreneurs like myself to meet a bunch of crazy creators and masters of different industries. And, when I dove a little deeper, I'm reminded of how life can sometimes feel - a storm that won't let up and sometimes, every moment is a breeze.

And that’s what I want to write about today,

But before that, I wanted to quickly thank the event’s sponsor Glowderma who made this possible with their support. I got some lovely goodies from them and I think you should try them sometime. Click here to check out their products

Now, let’s jump into how you stay mentally fit when all hell breaks loose.

We've all been there. I have been there and so have many other people, successful and people running towards it. Those moments when it feels like the world is crumbling around us.

There is always a way out. I am no expert but - it's in these chaotic times that our mental fitness is truly put to the test. Here are some strategies that have kept my mind calm and peaceful.

After all, facing the storm is one thing and powering through is another.

The 5-5-5 Rule

When you're overwhelmed,

- List 5 things you can see

- List 5 things you can hear

- List 5 things you can feel

This simple exercise grounds you in the present and breaks the cycle of panic.

Action: Practice this technique right now, wherever you are.

Create a 'Worry Time

Sounds stupid, right? Scheduling a specific time to worry can help contain anxiety:

- Set aside 15 minutes each day

- During this time, let your worries run wild

- Outside this time, remind yourself to save worries for 'Worry Time'

The 'What's Working' List

When everything seems to be going wrong, our brains tend to generalise. Combat this by:

- Each night, write down 3 things that went right that day

- They can be small (I had a great cup of coffee) or big (I nailed that presentation)

Physical Movement

Never underestimate the power of moving your body:

- Go for a walk

- Do some jumping jacks

- Dance to your favourite song

Physical activity releases endorphins, nature's stress relievers.

Action: Set a reminder to move for 5 minutes every 2 hours.

The 'Future Self' Technique

When you're in the thick of it, gaining perspective can seem impossible.

Try this:

- Imagine yourself a year from now, looking back at this moment

- What advice would your future self give you?

- What would they want you to remember?

Action: Write a letter from your 'Future Self' to your current self.

If none of this works, and you feel overwhelmed and confused with so much that goes on in your mind every day that’s when you know you have to consult with a professional.

At the event, I met with the founder of The Love Hope Company, Pooja Srinivasa Raja who has built an amazing community of certified practitioners to help you with your mental wellness issues.

I often say mental fitness is like a muscle - it grows stronger with consistent training. If you don’t train it won’t be prepared to deal with the heavy weights we encounter in life. And, if you’re still confused then I am here to help you.

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Here are some glimpses from the event,